LOS ANGELES—There seems to be a stage in everyone’s life when suddenly one person becomes pregnant, and then everyone around them becomes pregnant, is planning a pregnancy or popping out babies left and right. Whether one is feeling maternal urges or not, it is such a wonderful time for all involved: the glowing mom-to-be, relatives, friends and the delightful new addition to the family realm. 

The reality, of course, is often removed from the stories of fresh-faced, rosy-cheeked housewives juggling a baby in one arm, a saucepan in the other and nursing a heavily pregnant stomach all at the same time—a scene so often portrayed in the old movies and traditional family planning books. Babies are hard work, and pregnancy is no exception. It is such a vital time in the mom-to-be’s life that taking care of herself and the unborn child becomes ever more important. Morning sickness, exhaustion, cramps, back pain, an overflow of hormones and new emotions means there is a whole lot more than just a bigger stomach to deal with.

During pregnancy, the abdominal wall expands and the tendons around the uterus stretch to allow for space for the baby to grow. This can cause cramping and pain in the pelvic area and lower back. Normal sleep patterns are unsettled from the start because of sickness and cramps. Later in the pregnancy, trying to sleep with a large stomach is difficult. So there needs to be a way of alleviating muscle pain and working out the body safely in order to rid it of any tension, stress or spasms. This will also promote a more comfortable and restful sleep.

Controlled exercise, ideally under the careful supervision of a suitably qualified Personal Trainer (PT), who is specialized in the field of pre and postnatal training, is becoming increasingly acknowledged as being an invaluable tool in promoting a calmer and smoother pregnancy.

Exercise releases endorphins and also increases the levels of the “happy” drug, serotonin, along with adrenaline. All of these promote an improvement in overall mood and self-esteem. Pregnancy can zap the mom-to-be of energy and motivation, but regular controlled exercise can alleviate this with the production of such hormones to counteract the negative effects of the pregnancy on both the mind and body. Exercise promotes a fuller, deeper, and more natural sleep allowing the body to relax and unwind fully. Elements of yoga and Pilates allow for a focus on deep muscle awareness throughout the body, and in particular the abdominal wall, lower back and lower pelvic floor area. Naturally, this type of exercise provides an entire body workout, which is steady, regulated and noninvasive to both mom-to-be and the fetus. Furthermore, yoga and Pilates help to increase stability, flexibility, balance, and reduce muscle pain; therefore, helping to prevent injury in the tough months to come leading up to the birth. An emphasis on controlled and focused breathing techniques from such exercises also becomes useful in the latter stage of the pregnancy and during the birth.

There is a greater risk of injury during pregnancy. This is due to the increase in the production of the hormone relaxin, which gives us our flexibility in the joints and muscles. The vital role of relaxin in pregnancy is to relax the joints in the pelvis to allow for ease of opening during child birth. Its levels can increase up to 10 times more than normal. Consequently, there can be an increase in inflammation, joint pain and a risk of over-flexing or hyperextending during exercise. A good, experienced PT will prevent such events from happening by providing a careful, structured exercise plan for the client.

Pregnancy can be the most enjoyable time for all involved. The key is to not take the pregnant body for granted, and understand that it needs more care and respect than ever before. The safe and correct amount and type of exercise under expert supervision will keep the body in peak condition. The heart and other organs will work more efficiently, and cholesterol will be lowered, which will promote better blood circulation, nourishing the unborn baby and making the mom-to-be feel stronger. This, along with a diet rich in fresh fruit, vegetables, whole grains and high-quality protein, will see the mom-to-be right on track to being in the happiest, healthiest and most comfortable state possible for bringing the magical gift of a newborn baby into the world.

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